Pregnant women or women thinking of becoming pregnant should eat a variety of foods, such as whole grains, fruits and vegetables, lean protein and low-fat dairy. Also, eat healthy fats such as olive, canola or soybean oil, nuts and nut butters and avocados. Below are the key nutrients to pay attention to:

Folic acid reduces the risk of birth defects affecting the spinal cord. Women of childbearing age who may become pregnant should consume 400 micrograms per day, and women who are pregnant should increase their intake to 600 micrograms per day. Many breads, cereals and grain products are fortified with folic acid; fruits and vegetables are also good sources of folate.

Iron is needed to make sure pregnant women are not at risk for anemia. Before pregnancy woman need 18mg of iron a day. During pregnancy women need at least 27 milligrams of iron each day.  High-iron foods include spinach, kale, leafy greens, beans, fortified cereals, red meat, chicken and fish. For vegetarians and women who do not eat a lot of meat, increase iron absorption by combining plant-based sources of iron with vitamin C-rich foods.

Calcium During pregnancy, calcium is needed for the healthy development of a baby’s teeth, bones, heart, nerves and muscles. When a pregnant woman does not consume enough calcium, it is taken from her bones for the baby. It is important to consume 1,000 milligrams of calcium a day before, during and after pregnancy. That means at least three daily servings of calcium-rich foods such as low-fat or fat-free milk, yogurt or cheese or calcium-fortified cereals and juices.

Omega-3s are important for your baby’s brain and eye development and function. These monounsaturated fats also improve blood cholesterol levels and may help with keeping blood sugar levels in check. Eat 8 to 12 ounces of a variety of seafood per week while you’re pregnant, including those high in omega-3s and low in mercury like salmon and shrimp. Omega 3 fats are also found in nuts, olive and canola oils and avocados. 

Seafood to Eat and to Avoid (During Pregnancy)

Other Recommendations include limiting your intake of caffeine so that once you are pregnant it is easier to wean yourself down. Because caffeine is a stimulant, it increases your blood pressure and heart rate, both of which are not recommended during pregnancy. I recommend a moderate intake of caffeine to 150-300 mg per day. This recommendation can be followed loosely until pregnancy.

Portrait of a Healthful Diet
The beauty of the Mediterranean diet is that it’s based on an entire dietary pattern, not particular foods and nutrients. The most important things in the diet seem to be the relatively high amount of minimally processed foods, such as fruits, vegetables, nuts, and whole grains; the use of dairy and fish; and the high amount of healthful fats from vegetable oils. And there are benefits from what the dietary pattern does not include such as highly processed and refined carbohydrates, processed meats, trans fats in processed foods, and sugar-sweetened beverages.

Here are several features of the Mediterranean diet that have been identified:

• Grains, vegetables, and fruits are eaten at most meals. Including these plant foods that are high in vitamins, minerals, energy, antioxidants, and fiber promotes optimal health and weight control. The majority of grains is consumed in their whole, minimally processed form and include wheat, oats, rice, rye, barley, and corn. Vegetables provide satiety and key nutrients, which are amplified with the addition of olive oil. Whole, unsweetened fresh fruits are included regularly.

• Olives/olive oil is the principal fat. Olives are eaten whole, used in cooking, and used for flavoring dishes. Olive oil is the main source of dietary fat used in cooking, baking, and preparing salads and vegetables.

• Nuts, beans, legumes, and seeds are essential foods. These whole foods not only provide healthful fats, protein, and fiber to the diet, they infuse flavor and texture into dishes.

• Herbs and spices are used liberally. Adding flavors and aroma to foods, these plant seasonings reduce the need for added salt as well as boost health-promoting antioxidants in the diet.

• Cheese and yogurt are eaten often. In low to moderate amounts, cheese and yogurt may be important for bone and heart health.

• Fish and shellfish are important protein sources. Omega-3–rich fish such as tuna, herring, sardines, salmon, and bream, and mussels, clams, and shrimp are consumed frequently.

• Eggs are included regularly. Good sources of high-quality protein, eggs are used in place of meat in traditional dishes.

• Meats are eaten in small portions. Small amounts of lean meats are consumed, along with moderate portions of poultry, which is lower in saturated fats.

• Sweets are consumed in small amounts. Fruits are a regular treat, while small servings of sweetened desserts are consumed less frequently.

• Wine is consumed often but in moderation. Up to one 5-oz glass of wine per day for women and up to two 5-oz glasses for men is considered moderate.

• Water is the primary beverage. Essential for life and proper hydration, adequate water intake makes a positive contribution to health, well-being, and energy levels.

• Portion size is under control. Meats, sweets, wine, poultry, and eggs are consumed in small to moderate portions.

• Moderation is key. The dietary pattern includes a balanced approach to enjoying foods, such as wine, treats, and meats in moderation.

• Daily physical activity is important. From strenuous exercise such as running to leisurely activities such as walking and housework, activity is included daily.

• Meals are enjoyed in the company of others. Food, drinks, and meals are enjoyed and savored among family and friends.

A Mediterranean Shopping List
Suggest clients take this shopping list with them the next time they go to the supermarket. The list includes minimally processed foods that can easily promote a Mediterranean diet pattern.

• Fish and shellfish: Clams, crab, halibut, lobster, mussels, salmon, scallops, shrimp, sole, tilapia, trout, tuna

• Fruits (fresh, dried, frozen, or canned without sugar): apples, bananas, berries, cherries, citrus, dates, figs, grapes, melons, nectarines, peaches, pears, pomegranates

• Vegetables (fresh, frozen, or canned without salt): artichokes, asparagus, avocados, beets, bell peppers, broccoli, Brussels sprouts, cabbage, carrots, celery, corn (sweet yellow), cucumbers, eggplant, fennel, green beans, green leafy vegetables, lettuce, mushrooms, olives, onions, peas, potatoes, radishes, squash, tomatoes, turnips

• Grains: barley, brown rice, buckwheat, bulgur, couscous, faro, kamut, oatmeal, polenta, quinoa, wheat berries, whole grain, stone-ground breads, rolls, tortillas, and pasta

• Legumes, nuts, and seeds: almonds, black-eyed peas, cashews, chickpeas (garbanzo beans), hazelnuts, kidney beans, lentils, lima beans, pecans, pine nuts, pistachios, sesame seeds, sunflower seeds, split peas, walnuts

• Herbs and spices (fresh or dried): basil, chili powder, chilies, cinnamon, cloves, cumin, dill, garlic, ginger, fennel seed, marjoram, mint, nutmeg, oregano, parsley, pepper (black or red), rosemary, saffron, sage, tarragon, thyme

• Dairy products: low-fat milk, low-fat yogurt, reduced-fat cheese

• Oils: canola, extra-virgin olive, grape seed, and sesame

This month marks the time of the year when nutrition is celebrated nationally for one month. Yes, the month of March is national nutrition month! This year’s theme is “Eat right, Your Way, Every Day”. This theme encourages Americans to develop healthful eating plans for themselves that incorporate food choices and preferences based on their lifestyles, cultures and health needs.

It is a common misperception that eating healthfully means giving up your favorite foods. However, the opposite is true. There is no one size fits all way to eat that is right for everyone. In reality, if a certain way of eating does not fit into your lifestyle and personal needs, it won’t work in the long-term and can even leave you missing out on the nutrition you need to get you through your day.

Whether you are a busy parent, executive, athlete or vegetarian, eat right for your lifestyle. Make choices that create a healthy eating pattern that meets your daily calorie limits and nutrient needs by applying these simple tips:

If you are a career oriented woman your days may be spent at a desk. For desktop eating, try keeping single size servings of snacks in your desk such as 1/3 cup mixed nuts, whole grain crackers, peanut butter, fruit, pita chips, or sliced vegetables.

Are you a parent always on the go? Prep fresh fruits and veggies in to-go baggies. You can also portion out hummus or peanut butter into tupperware to conveniently dip whole grain pretzel sticks or celery into. These spreads are also convenient for topping off a whole grain sandwich.

If you enjoy working out, what you eat does affect your performance. Your body needs fuel before it exercises so make sure to eat breakfast or have a light snack before working out. Try 6 oz of Greek yogurt, a boiled egg with a piece of fruit, 1 slice of whole wheat bread with 1tbsp of peanut butter, or low fat cheese string with 10 almonds. These foods will provide adequate energy to fuel your entire daily workout.

The key to a healthy vegetarian diet, like any diet, is to enjoy a variety of foods. Enjoy vegetarian chili with black beans for added protein and fiber. A hummus filled pita sandwich with avocado and tomatoes is a convenient lunch option. Add extra firm tofu and peppers to make a delicious fajita. Pasta primavera, veggie pizza and tofu- vegetable stir fry’s are also nutrient filled dishes to be included in a vegetarian lifestyle.

Whatever your lifestyle is, Rittenhouse Women’s Wellness Center will set you up for success by developing a personalized eating plan that fits your unique lifestyle, nutritional needs, and tastes. As a group, we strive to communicate that the total diet or overall pattern of food eaten is the most important focus of healthy eating. Most desirable foods can fit within this pattern, if consumed in moderation, appropriate portion size and combined with daily physical activity.

Our bodies contain a significant amount of bacteria, especially in our digestive tract. Bacteria thrive in our system and the human body contains a very complex bacterial balance. These organisms can protect us against infections and have a positive effect on the system.

Today, we commonly eat foods that may deplete our beneficial digestive bacteria. Changes in diet, stress, and drug therapy can alter the bacterial balance and create an increased susceptibility to disease and altered nutrient absorption. A highly acidic diet could be depletive. Uses of drugs and alcohol may influence and deplete our supply as well. Antibiotics can kill beneficial bacteria and allow harmful bacteria to thrive. Additionally, we also may lose some of these healthy bacteria with age.

“Probiotic” is a common buzzword today. Probiotics are either beneficial bacteria or yeast that are found in foods like yogurt, pickled vegetables, fermented bean paste, kefir (fermented milk products), kimchi (mixture of fermented vegetables), miso (thick paste made from fermented and processed soy beans), kombucha (fermented beverages), sauerkraut, soy sauce, and tempeh (fermented soy). Probiotic supplements are also available in many health food stores. Adding these foods to our diet may replete our supply of beneficial bacteria and yeast. Some benefits of probiotics include:

• improvements in gastrointestinal health
• improvements in urinary and genital health
• improvements in bioavailability of nutrients
• improvements in allergies
• improvements in diarrheal symptoms
• improvements in gastrointestinal disorders – for example, irritable bowel syndrome, colitis, and Crohn’s disease
• improvements in lactose intolerance
• decreased cancer risk (especially bladder and colon)
• improvements in diarrheal symptoms
• reduced inflammation
• lowered cholesterol
• protection against food poisoning
• protection against harmful bacteria, viruses, and fungi

It is important to note that everyone will have a different experience with these foods. Ease into them and start slowly. You may feel bloating or gas initially when the bad bacteria is dying off. Research is underway regarding the appropriate dosing for particular bacteria.

Happy New Year! The most popular month of the year has arrived. January is a month that often brings exciting changes and new beginnings, which makes this time convenient to talk about resolutions. Yes, we’ve all set them with high hopes of accomplishing the one resolution that will revamp our past behaviors and deliver personal satisfaction.

Suppose this year you want to lose 10 pounds before a family wedding in April, or you are determined to avoid the cookie jar on a nightly basis. Whatever your motive is, my recommendation for 2014 is to be more reasonable when creating change, especially dietary change in your life.

By using the help of a registered dietitian, you can realistically set up a strategy that will place you on a path to improved health through a series of small changes. When working with clients I utilize a goal setting theory to help them stay on track. Making a goal doesn’t mean just saying “ I am going to lose weight in the next couple of months” or “ I am going to go to the gym more”. While those are great goals, they are too broad and not specific. The more detailed you can be- ‘I’m going to walk for 30 minutes during my lunch break at work”- the less difficult it is to stay focused on what you have to do to succeed.

Once you set your one specific goal, get others involved in your efforts. Research shows we are more likely to achieve our goals when making them public. By sharing your goals with friends and family or through public media (twitter, facebook etc) it holds you accountable, so it’s harder to back out.

During this year and especially during the month of January, Rittenhouse Women’s Wellness Center wants our patients to succeed on their journey towards better health. We are asking the readers of this newsletter to share their new years resolution with us and we’ll tweet it to help motivate our followers. By sharing your resolution, you will receive weekly motivational tips geared specifically towards helping you accomplish your goal during the month of January.

*Remember- there is no such thing as a “one size fits all approach” when talking your new years resolution. Here at Rittenhouse Women’s Wellness Center, we welcome the opportunity to help you find your perfect fit in health and wellness.

Yes, you can snack if you have diabetes! Below are snacks that can help curb your hunger and control your blood sugar levels at the same time. Remember, just like meals, snacks should consist of a healthy combination of protein, fat, and carbohydrate. Try these snacks that are only 100-200 calories and contain between 5-30 grams of carbohydrate.

Snacks with less than 5 grams of carbohydrate

• 3 celery sticks with 1 Tablespoon of peanut butter
• 5 baby carrots
• 5 cherry tomatoes with 1 Tablespoon ranch
• 1 hard-boiled egg
• 1 cup cucumber slices with 1 Tablespoon ranch dressing
• ¼ cup of fresh blueberries
• 1 cup of salad greens, 1/2 cup of diced cucumber, and with vinegar and oil
• 1 frozen sugar-free popsicle
• 1 cup of light popcorn
• 2 saltine crackers
• 10 gold-fish crackers
• 16 green olives
• ½ cup sugar-free jello
• 1 oz laughing cow cheese
• 2 Tablespoons pumpkin or sesame seeds

Snacks containing about 15 grams of carbohydrate

• 1 medium apple with 1 tablespoon of peanut butter
• 18 small pretzel twists with 1 ounce of low-fat cheese
• 3 cups of microwave popcorn and 6 to 10 unsalted nuts
• 1 cup baby carrots, red pepper slices, or raw green beans with 1/4 cup of hummus
• 6 oz container of plain low-fat yogurt
• 6 reduced fat (<5 gms of fat per serving), whole wheat crackers with 1 ounce of low-fat cheese
• 1 reduced fat graham cracker with 1 tablespoon peanut butter

Snacks containing about 30 grams of carbohydrate

• 1 cup of high-fiber whole-wheat cereal with 1/2 cup skim milk
• 1/2 turkey and low-fat cheese sandwich with one serving of fresh fruit
• 1 low-fat/ high-fiber (>5 gms) granola or cereal bar
• 1 whole wheat English muffin with 1 tsp of butter
• 6 oz container of low-fat plain yogurt mixed with 1/2 cup whole-grain cereal
• 1/2 cup of sugar-free pudding and 2 vanilla wafers
• 1/4 cup dried fruit and 6 to 10 unsalted nuts
• 8 oz low-fat chocolate milk